Mon 2nd: Not able to run today because of the mad 2ft of snow that fell, but i (& Alex J) went out walking in it for at least 10miles, so where out in total of about 8, 1/2 hours.
Tues 3rd: Managed a run today in the snow and ice. (Used spikes)
Warmed up no jog!
Did a 43.39 min steady run from 155- 160bpm. Max 163, Min 151bpm! Then full warm down but no jog. Still hard to do much running in the weather. (Finding clear paths)
Weds 4th: Today a little bit tired but...
Ran a 20min jog beforehand then warmed up with it. Then did a steady run for 43.57min. Avrg bpm 155 - 5 beats slower. Max bpm 161, Min 135. Very slippery. 2mins after, bpm 109!
Thurs 5th: Went for a 22min jog + warm up. Very slushy ice + slippery even with spikes.
Did 12x200s -150s, jog bac. Hard on the ice! Max bpm 171, all i could manage on the ice. Min 162. Recovery down to 130 after jog back.
After i finished with 28min jog + warm down.
Fri 6th: Rest
Sat 7th: 23min jog to start + warm up.
Then as there was no race today i did a hard race pace run at +175 bpm. Max bpm - 182,
Min bpm 171. After 2mins - recov bpm 124, Ran for 33.33 min!
After did a jog for 24mins and warm down. Felt strong on the road today.
Sun 8th: Warmed up but no jog! Fatburn run.
Then did a fatburn run for 2hrs 9min run at 135avrg. My max bpm was 153 (uphill) & min 128.
Warm down!
Subscribe to:
Post Comments (Atom)
1 comment:
Well done matey. That was avery professional approach to getting yourself back. I am proud of you. Dont forget tht you need to do a 60-75 min plus run every so often to keep the 140-155 box working. You will use this tempo for the first 10 of the marathon so it needs to be strong too.
Keep looking for good races and stretching yourself. Well done.
Post a Comment